CrossFit – Thu, Mar 9

Lowry CrossFit – CrossFit

Bulletin Board

Thursday is an active recovery or rest day in our programming. An active recovery WOD will be posted, but class time will be run as open gym and can also be used as a make up day.

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

MOBILITY

Thursday 30 Mobility

2:00 Child’s Pose

2:00 Shoulder to Floor (1:00 Each Side)

2:00 Wrist Stretches

2:00 Kneeling Front Rack Stretch

2:00 Down Dog

2:00 Couch Stretch (Each Side)

2:00 Pigeon Pose (Each Side)

2:00 Spiderman Hold(Each Side)

2:00 Frog Stretch

2:00 Straddle Stretch

“Active Recovery” (No Measure)

8 Rounds:

20s Max Kettlebell Swings 24 / 16 kg

10s Rest

Rest 1 Minute

8 Rounds:

20s Max Burpees Over Rower

10s Rest

Rest 1 Minute

8 Rounds:

20s Max Calorie Row

10s Rest

Rest 1 Minute

8 Rounds:

20s Max Push-ups

10s Rest

Rest 1 Minute

8 Rounds:

20s Max AbMat Sit-ups

10s Rest
Stimulus

– The goal of today’s active recovery is to just move and sweat at a moderate intensity.

– Athletes must complete all 8 rounds of 1 movement before moving onto the next.

– The kettlebell should swing all the way overhead.

– The burpees should be performed laterally to the rower. Athletes should jump over the rower with 2 feet.

– The monitor on the rower does NOT need to be reset between intervals.

– Athletes will rest 1 minute in addition to the 10s rest interval at the end of each of the 8 rounds.

– Score: Enter total reps of each movement completed. Overall score will be total reps.